Water is a vital nutrient to our survival and helps in the proper regulation of our body’s physiological functions body. Previous dietary methods did not emphasise water as an essential nutrient. However, nowadays, there is a visible shift in this thought process.
Why does your body need water?
The average adult human is 60% of water, this percentage varies with respect to age, weight, gender, physical activity and environmental conditions. Our organs are mostly water, the vitreous humor of our eyes is 99% water and our blood consists of 90%.
Water is so critical to our bodily function, a loss of 5-8% can cause initial signs of dehydration. On the other extreme, a loss of 15-25% may result in death.
When to drink
Our body cells have receptors that indicate the lack of water, these cells reside in our veins and detect low water content in our blood. When this happens, a sequence of events involving the mucous cells present in our throats, mouth and larynx relay an urgent message to the brain which in turn signals the body to exhibit the physiological signs of thirst.
It is necessary that we drink water at regular intervals without causing any stress to the organs. Our body loses reasonable amount of water everyday through sweating, urination and expiration. We should drink water to replenish the water our tissues have lost before feeling thirsty.
Hydration should not only be a concern of athletes or people living in hot areas, we tend to lose even more water through breathing in cold dry winter than in summer.
How much should you drink?
In order to stay hydrated, it is essential to track our water intake regularly.
The USDA (American Medical Association and American Diabetes Association) recommend drinking water over other beverages and in greater volumes as it helps maintain our body weight.
It is recommended that we drink eight glasses of water every day, each measuring 220ml (8 oz) a single day.
In a healthy adult, any excess water is discarded by frequent urination. Drinking excessive quantities of water could lead to Hyponatraemia where sodium level drop to dangerous levels.
Sipping small amounts of water at regular intervals keeps us hydrated and reduces the urine frequency whereas.
It is advisable that we sip two to three ounces of water than gulping large quantities at one go as it does not create any difference in our hydration level.
Benefits of a Water-Inclusive Lifestyle
1.Essential Nutrient
Water provides the body with vital nutrients and mineral salts like sodium, magnesium and calcium and water containing more than 200mg/L helps improve digestive disorder.
People having high blood pressure and water retention problems are not advised to take sodium rich water.
Magnesium in drinking water provides immunity against arteriosclerosis. Sulphur rich water is used for treating skin conditions. Water containing low mineral content is favourable for drinking as it contains all the required minerals in balanced proportion.
2. Weight loss and Improved Metabolism
It is no wonder that the most efficient and affordable step towards losing weight comes from regulating your water intake.
Water is the only beverage that contains zero calories and it gives us a feeling of fullness and people are often advised to drink water about 30-45 minutes before their meal.
It also helps regulate your meal portions and warm water melts the deposits of oil and fats. Health experts claim that water gives us energy and improves our body metabolism process by improving our digestion and circulation.
3. Hydration
Water helps fight against dehydration which causes fatigue, poor cognitive ability. You should drink before, during and after your exercise to reduce fatigue in your muscles and joints. Water acts as a cushion to our joints and brain and prevents injury during exercise.
4. Skin
Water brings the youthful glow to your skin removing dryness and flakiness. Our skin loses almost 30% of water and a dry skin is more prone to wrinkles. Skin is the last organ that water reaches and so we need to combine the habit of drinking water with a good moisturiser immediately after a shower. Thermal water helps treat skin issues.
5. Humidity and Temperature Effects on Water Intake
It is a no brainer that we lose more water through sweat on a hot humid day, heat increases our core body temperature and to cool off we sweat. Sweat droplets need to evaporate to cool us but on a very humid day it simply rolls off thereby increasing our body temperature.
This may lead to a heat stroke if severe. On a warm humid day treat your body with water instead of iced beverages as tap water is believed to be the ideal temperature for consumption.
6. Water for Women on their Period
It is an age old tested truth that water reduces muscle cramps and even headache. Studies suggest that women should refrain from taking cold water during their periods as it can accentuate abdominal pain. Warm water gives some amount relief to period cramps.
7. Detoxify
Water prompts the detoxification process as it improves blood flow by increasing the plasma volume. It helps in proper functioning of the kidney by flushing out toxins. This improves your metabolism which aids in weight loss and gives a soft and natural glow to the skin.
8. Prevents Constipation and Urinary Tract Infection(UTI)
An adult passes around 1.5-2.0 L urine on a day. Reduced water intake and urine frequency increases the risks of UTI and kidney stones.
Water deficiency builds tremendous pressure on the kidney and the bladder while passing urine, which wears out the tissues. Drinking sufficient water and emptying the bladder completely and frequently keeps our kidney healthy and prevents UTI which is more common in women than men.
Lack of water causes the colon to absorb the water from the stool causing constipation. Proper hydration and a fibre containing diet provide relief from chronic constipation.
9. Oral Health
Drinking water at regular intervals decreases mouth odour. The saliva contains enzymes, antibacterial compounds, mucus and electrolytes.
10. Economic and Accessible Drink
Water is the most economic and easily accessible drink. It is essential that we confirm that the raw source of water that use is suitable for drinking and domestic purpose.
Health experts of WHO recommend drinking water which is free from bacterial organism, concentrated chemical substances and is marked by the absence of turbidity and unpleasant odour and taste.
Drench Your Way to Good Health
The food that we eat contains only 20% water which is not enough, we need to supplement it with fruits and veg which contains significant amount of water. Think watermelon, yum!
As a final advice, most working individuals drink highly caffeinated beverages, this in turns increases the likelihood of dehydration. The idea is to substitute alcohol and caffeinated drinks with healthy beverages like coconut water.